Is this necessary?
O.K boys and girls break out your calculators. It’s time to dial in your calorie needs real real tight.
The Ballpark approach I gave you last week will get you started just fine. This is for the more analytical minded and those that just want their numbers every way possible. The no stone unturned philosophy.
THE HARRIS-BENEDICT FORMULA-This formula has only been used by one friend of mine. Mike was an Aerospace Engineer for Nasa before he became a Chiropractor.He’s 45 years old now and his bodyfat is around 5% so I think it’s working for him.
Use this formula for a very accurate estimate of your maintenance level if you know your body weight but not your body fat percentage. For fat loss, create a 20-30% deficit below maintenance.
Note: BMR = basal metabolic rate, which is the amount of energy you require for normal body functions at rest (does not include activity).
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
Example:
You are female
You are 30 yrs old
You are 5′ 6 ” tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day
Now that you know your BMR, you can calculate your maintenance level, (also known as total daily energy expenditure or TDEE), by multiplying your BMR by your activity multiplier from the chart below
Activity Multiplier:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job
Or 2X day training, i.e marathon, competition etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
O.K.? got that? yeah me neither. But it’s good for those who stay up at night worrying about these things.
Last but not least THE KATCH-MCARDLE FORMULA-
Use this formula for a very accurate estimate of your maintenance level if you know your body fat percentage and lean body mass. For fat loss, create a 20-30% deficit below maintenance.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories
To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:
Your BMR is 1312
Your activity level is moderately active (working out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories per day
I know,
“Dave, I don’t want to do algebra,I just want to look better naked!”
That’s cool too.
Use the ballpark method that I posted here How Many Calories-Cheat Sheet pt.1
The more tools you have in your bag. Like these. The more you can pull from to break plateus.
The fact is when you’re serious about losing bodyfat/weight, guessing and wishful thinking just isn’t going to cut it.
Write down your calories going in. Compare it against your needs. Then you can make adjustments. Don’t be intimidated by this. It’s just a tool you can use to get yourself looking and feeling better fast.
Dedicated to Your Success,
Dave
P.s. Got questions about how to Lose more Fat Faster? I’ve got answers. You and a friend are invited to The Be Hot For Summer Rapid Results Nutrition Crash Course this Saturday-Alert! Nutrition Crash Course is ON!
Call Sean at the Office 817.656.0801 to reserve your seats.
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